New

June 2015

7.	Mon 01-06	Tue 02-06 Kort Baan 4x 1x 180 75% 1x 120 95% p2' sp8-10 Lang Baan 4x 1x 200 75% 1x 150 95% p2' sp10-12	Wed 03-06	Thu 04-06 Lang Baan Lang 2 Baan 1x 3x 300 90% p10,15 Horde Kort Baan Lang 2 Baan 1x 3x 200 95% p10,15 Kracht Baan Hang Power Clean 3x3x90% Planking Bosu 3x60'' Balzitten 3x60'' Keiser start 3x5	Fri 05-06	Sat 06-06NK Teams	Sun 07-063e competitie Senioren Kracht binnen Togu Walk 3x10x60% Clean Lunge 3x8x60% B-Uitval 3x10 pk StepUp Ins.Oms 3x3x70%
8.	Mon 08-06 Lang Baan 4x 1x 80 95% 1x 150 95% p2' sp8',10',12'	Tue 09-06 Lang Baan 3x 3x 125 95% p5 sp8 Kort 1 Baan Midden Baan 1x 5x 300 55% P5-6	Wed 10-06 Lang Baan 2x 1x 300 65% 1x 250 75% 1x 200 85% P6 sp12	Thu 11-06 Lang Baan 1x 4x 30 95% 1x 1x 60 95% 1x 1x 90 95% p2 sp6,8 Lang Baan 3x 1x 80 95% 1x 150 95% p2' sp8',10' Lang 2 Baan 2x 3x 150 90% p5 sp12   Hang Power Clean 3x2x90% Balzitten 3x60'' Planking 3x60'' kracht binnen Hang Power Clean 4x6x80% H-Bump 4x10x60% Planking Bosu 4x60'' Mini Lift 4x6x80%	Fri 12-06Instuif	Sat 13-06	Sun 14-06competitie b junioren
9.	Mon 15-06	Tue 16-06Instuif Kort Baan Lang Baan 1x 1x 240 70% 1x 200 74% 1x 180 78% 1x 160 82% 1x 140 86% 1x 120 90% p5,6,8,8	Wed 17-06	Thu 18-06 Kracht  Scissors 3x12x60% Hang Power Clean 3x4x85% Planking Bosu 3x60'' Hamstring lean 3x40'' Midden  1x 2x 400 50% 1x 3x 300 60% p5 sp8 Kort Baan	Fri 19-06U Track Meeting	Sat 20-06	Sun 21-06competitie A junioren Kracht  Clean Lunge 3x4x80% pk Start Snap 3x3x70% pk Glute-Lift 3x10x60% pk Balzitten 3x60'' H-Bump 3x10x60%   3x 10x 25kg 0% 3x 20x 20kg 0% 3x 30x 15kg 0% 3x 40x - 0%
10.	Mon 22-06	Tue 23-06	Wed 24-06	Thu 25-06 Kracht  Hamstring lean 4x30'' Mini Lift 3x4x85% Hang Power Clean 3x4x85% Planking Bosu 3x60'' Kracht NK  Hang Power Clean 3x3x90%   2x 1x 180 80% 1x 160 85% 1x 140 90% 1x 120 95% p6 sp12	Fri 26-06NK Junioren	Sat 27-06NK Junioren	Sun 28-06NK Junioren Kracht  Glute-Lift 3x10x60% pk Lunge Squat 3x6x60% pk Stepup Inspr. 3x3x60% pk Balzitten 3x60'' Planking 3x60''   3x 3x 40 95% p2' sp5'
11.	Mon 29-06	Tue 30-06 NKJ Baan 2x 6x 100 75% p4-5 sp12 Kort Baan 3x 1x 150 75% 1x 120 85% 1x 90 95% p3 sp8   3x 1x 200 85% 1x 120 95% p40'' sp12	Wed 01-07	Thu 02-07 Kracht binnen Clean Lunge 3x4x70% pk Mini Lift 3x8x70% Planking Bosu 3x60'' Hamstring lean 3×30''	Fri 03-07Instuif	Sat 04-07	Sun 05-07Grand Prix Brussel kracht  Togu Walk 3x10 Balzitten 3x60'' StepUp Ins.Oms 3x5x60% Hang Power Clean 3x6x70%

TARTAN | Dutch Athletics Media | All Rights Reserved ©2024